Ukuzivocavoca okuhle kakhulu kokuqeqeshwa ngokugcwele kwamahlombe nokuthi ungenza kanjani

-Delile

• 1. Ukuthuthukiswa kwamahlombe noma ukunwetshwa
• 2. Ukuphakama kwe-lateral
• 3. Ukuphakama kwangaphambili
• 4. Umugqa ophakeme
• 5. esiphambanweni esiphambanweni

Ukuqeqesha ihlombe kubaluleke njengokuqeqesha noma yiliphi elinye iqembu lemisipha emzimbeni, ngoba imisipha namalunga akha amahlombe kubalulekile ukuqinisekisa ukuzinza namandla emalungeni aphezulu futhi kuvumela ukunyakaza njengokuphakamisa izingalo nokuzithuthukisela phambili, emuva nohlangothi.

Kubalulekile ukuthi ngaphezu kwamahlombe, ama-biceps, ama-triceps nezingalo kuqeqeshwe ukuze kube nemiphumela engcono ehlobene nenqubo ye-hypertrophy nokwehla kwe-flaccidity, ngokwesibonelo.

Ngaphezu kwalokho, kunconywa ukuthi uchwepheshe oqeqeshiwe ahambisane nawe ukuvumelanisa ukuzivocavoca ngakunye nezinhloso zakho nohlobo lomzimba wakho, ngaphezu kokulandela isazi sokudla ukuze uvumelane nokudla kwakho. Bona futhi ukuthi iziphi izivivinyo ezinhle kakhulu zesifuba, ama-biceps nama-triceps.

1. Ukuthuthukiswa kwamahlombe noma ukunwetshwa

Ukuthuthuka noma ukunwetshwa kwamahlombe kungenziwa umile noma uhleli ngama-dumbbells noma i-barbell. Ukunyakaza kufanele kwenziwe ngokubamba ama-dumbbells noma i-barbell ngentende ebheke phambili nasekuphakameni lapho ingalo nengalo yakha i-engela engu-90º. Ngemuva kwalokho, phakamisa ingalo yakho kuze kube yilapho izindololwane zakho zinwetshiwe bese uphinda ukunyakaza ngokuya ngokuqeqeshwa okusunguliwe.

2. Ukuphakama kwe-lateral

Ukuphakamisa ohlangothini kungenziwa ukusebenza womabili amahlombe ngasikhathi sinye noma esisodwa ngasikhathi. Ukuze wenze lokhu, bamba i-dumbbell ngentende ibheke phansi bese uphakamisa i-dumbbell eceleni ukuya ekuphakameni kwehlombe. Ngokwenhloso yoqeqesho, ungaguqula indololwane yakho kancane noma uphakamise i-dumbbell phambili kancane.

Lolu hlobo lokuzivocavoca lugcizelela kakhulu umsebenzi wama-deltoids aphakathi nendawo nangasemuva, okungukuthi, ingxenye ephakathi nendawo nangemuva yesisipha esimboze ihlombe, i-deltoid.

3. Ukuphakama kwangaphambili

I-lift yangaphambilini ingenziwa ngamasongo amancane noma nge-barbell futhi okokusebenza kufanele kubanjwe ngentende yesandla ibheke emzimbeni futhi iphakamise, izingalo zeluliwe, ziye ekuphakameni kwamahlombe, ziphindaphinde ukuzivocavoca njengoba kukhonjisiwe nguchwepheshe wokuqeqesha. PE. Lokhu kuvivinya kugxila kakhulu ngaphambili kwemisipha ye-deltoid.

4. Umugqa ophakeme

Ukushaywa okuphezulu kungenziwa nge-bar noma nge-pulley futhi imishini kufanele idonswe, iguqule izindololwane, kuze kufike ekuphakameni kwamahlombe. Lokhu kuvivinya kugcizelela kakhulu i-lateral deltoid, kepha futhi kusebenza kuma-deltoids angaphandle.

5. esiphambanweni esiphambanweni

Isiphambano esiphindayo singenziwa emshinini noma sihlale phambi kwebhentshi elithambekele noma nesiqu sitshekele phambili. Endabeni yokwenziwa ebhentshini, izingalo kufanele ziphakanyiselwe ekuphakameni kwehlombe, ziphinda ukunyakaza ngokuya ngokuqeqeshwa okusunguliwe. Lokhu kuvivinya kusebenza kakhulu engxenyeni engemuva ye-deltoid, kepha futhi kungenye yezivivinyo ezikhonjisiwe ukusebenza imisipha yangemuva, isibonelo.